Thrusters 4-4-4-4-4 ascending

On the 3:00 x 7:
12 thrusters 35/25k
9 power snatch 35/25k
9/7 calorie erg

Slowest round scores

Pull up progressions

Amrap 15:
15 pull ups
30 double unders
15 wall balls
30 double unders

For time: CAP 20
18 strict hspu
30/21 calorie erg
12 strict hspu
30/21 calorie erg
6 strict hspu
30/21 calorie erg

50 doubles every time you break hspu

3 sets:
20 Maltese press
20 lemon squeezers

Bench press 10-10-10-10-10 ascending
DB front squats 10-10-10-10-10 ascending
DB rows 10-10-10-10-10 per arm

3RFT: CAP 15
Run 400m
21 wall balls
9 chest to bar

HSPU progressions

For time CAP 25:
15-12-9-6-3
front squat 50/35
200m run
hspu
200m run

Push press 3-3-2-2-1-1 ascending

18 min amrap:
5 push press 50/35
15 burpees
30 air squats

Clean

3 x 5:00 on 5:00 off:
100 double under buy in then amrap:
8 power cleans 70/50
4 bar hop burpees

Front squat 3-3-3-3-3 linear

20 min amrap:
50 wall balls
40 db snatch
30 cals erg
20 toes to bar

Strength circuit 20 mins
10 db rows per arm
10 ring push ups or push ups
30 band pull aparts
10 floor press

For time:
500m row – 30 sit ups
500m row – 20 sit ups
500m row – 10 sit ups

Deadlift 5×5 linear

‘Christine’

3RFT:
500m row or ski, 1000m bike
12 deadlifts bodyweight
21 box jumps